Print this 7-day meal plan or save it as a PDF. The printable meal plan summary includes every meal, daily calories, protein totals and the full weekly shopping list.
Printable meal plan PDF
Aldi 3,500 Calorie Budget Bodybuilding Plan — 3,500 kcal
A 7-day UK meal plan summary for saving as a PDF or printing, including every meal, daily calories, protein totals and the weekly shopping list.
Supermarket: AldiCalories: ~3500 kcal/dayBudget: £30–40Diet: All diets
7-day meal plan
Monday
3500 kcal - 276g protein
Breakfast: Chia and Oat Overnight Pot with Berries (620 kcal, 22g protein)
Lunch: Miso Tofu and Edamame Bowl (703 kcal, 47g protein)
Dinner: Roast Chicken Breast with Potatoes and Greens (938 kcal, 87g protein)
Snack: Walnuts and Dried Blueberries (368 kcal, 8g protein)
Snack: Tzatziki with Vegetable Dippers (235 kcal, 13g protein)
Snack: Chocolate Protein Shake (335 kcal, 59g protein)
Snack: Turkey Breast Slices with Rye Crackers (301 kcal, 40g protein)
Tuesday
3500 kcal - 151g protein
Breakfast: Chia and Oat Overnight Pot with Berries (589 kcal, 21g protein)
Lunch: Edamame and Soba Noodle Salad (668 kcal, 35g protein)
Dinner: Egg Fried Brown Rice with Frozen Vegetables (684 kcal, 29g protein)
Snack: Banana and Almonds (398 kcal, 10g protein)
Snack: Banana and Peanut Butter on Rice Cakes (445 kcal, 13g protein)
Snack: Mini Protein Overnight Oats (366 kcal, 35g protein)
Snack: Walnuts and Dried Blueberries (350 kcal, 8g protein)
Wednesday
3500 kcal - 233g protein
Breakfast: Chia and Oat Overnight Pot with Berries (625 kcal, 22g protein)
Lunch: Soft Boiled Egg Buddha Bowl with Avocado (727 kcal, 41g protein)
Dinner: Tuna and Sweet Potato Fishcakes with Salad (778 kcal, 61g protein)
Snack: Reduced-Fat Cheddar on Oatcakes (423 kcal, 24g protein)
Snack: Turkey Breast Slices with Rye Crackers (304 kcal, 41g protein)
Snack: Lean Beef Jerky (220 kcal, 34g protein)
Snack: Banana and Almonds (423 kcal, 10g protein)
Thursday
3500 kcal - 162g protein
Breakfast: Chia and Oat Overnight Pot with Berries (643 kcal, 23g protein)
Lunch: Tofu and Noodle Stir-Fry with Soy (712 kcal, 42g protein)
Dinner: Chickpea and Spinach Coconut Curry (747 kcal, 31g protein)
Snack: Peanut Butter with Celery Sticks (313 kcal, 12g protein)
Snack: Walnuts and Dried Blueberries (382 kcal, 9g protein)
Snack: Hard-Boiled Eggs (269 kcal, 21g protein)
Snack: Reduced-Fat Cheddar on Oatcakes (434 kcal, 24g protein)
Friday
3500 kcal - 240g protein
Breakfast: Chia and Oat Overnight Pot with Berries (654 kcal, 23g protein)
Lunch: Vegetable Frittata Slice with Green Salad (636 kcal, 42g protein)
Dinner: Chicken Tikka with Cauliflower Rice and Raita (849 kcal, 92g protein)
Snack: Turkey Breast and Cream Cheese Roll-Up (336 kcal, 39g protein)
Snack: Banana and Almonds (442 kcal, 11g protein)
Snack: Frozen Edamame Beans with Sea Salt (265 kcal, 21g protein)
Snack: Peanut Butter with Celery Sticks (318 kcal, 12g protein)
Saturday
3500 kcal - 276g protein
Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (674 kcal, 32g protein)
Lunch: Baked Salmon and Quinoa Power Bowl (835 kcal, 67g protein)
Dinner: Mushroom and Lentil Shepherd's Pie (707 kcal, 35g protein)
Snack: Chocolate Protein Shake (321 kcal, 56g protein)
Snack: Reduced-Fat Cheddar on Oatcakes (401 kcal, 22g protein)
Snack: Prawn Cocktail in Lettuce Cups (257 kcal, 29g protein)
Snack: Turkey Breast and Cream Cheese Roll-Up (305 kcal, 35g protein)
Sunday
3500 kcal - 247g protein
Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (690 kcal, 33g protein)
Lunch: Baked Falafel and Salad Pitta (739 kcal, 26g protein)
Dinner: Thai-Style Prawn and Noodle Stir-Fry (772 kcal, 59g protein)
Snack: Mini Protein Overnight Oats (378 kcal, 36g protein)
Snack: Peanut Butter with Celery Sticks (296 kcal, 12g protein)
Replace fresh salmon with tinned mackerel or sardines in brine (saves ~£2–3/week)
Buy store-brand rolled oats, rice, and pasta — nutritionally identical to branded
Use frozen chicken breast instead of fresh (saves ~£1.50/week, same protein)
Swap fresh berries for frozen mixed berries (same nutrients, fraction of the cost)
Buy pulses (lentils, chickpeas, black beans) dried and cook in bulk
💪 Increase protein
Add a scoop of unflavoured whey or plant protein to porridge or smoothies
Replace rice or pasta with extra protein (an additional chicken breast or 2 boiled eggs)
Use Skyr or Quark instead of standard yogurt (roughly 2× the protein)
Add a hard-boiled egg as an afternoon snack on rest days
Swap rice cakes or crackers for a protein bar (aim for 20g+ protein, under 200 kcal)
🥦 Make it vegetarian
Replace chicken with Quorn fillets or diced firm tofu
Swap beef mince for tinned green lentils or plant-based mince
Use halloumi or feta instead of meat in lunch salads
Substitute eggs or cottage cheese for fish-based meals
Frequently Asked Questions
How much does this budget bodybuilding plan cost per week?
This plan is designed for Aldi and typically costs £30–40 per week for one person, depending on what you already have at home. Buying in bulk, choosing own-brand items, and batch cooking can reduce the cost further.
How much protein does this plan provide per day?
This is a high-protein plan. Most days target 140–180g of protein, which supports muscle retention during a calorie deficit and helps manage hunger.
Can I swap meals I don't like?
Yes. Use the AI edit button on any meal to swap it out. Common requests include swapping chicken for turkey, replacing salmon with tinned tuna, or making a day vegetarian. The shopping list updates automatically.
Can I print this budget bodybuilding meal plan or save it as a PDF?
Yes. Use the export / print PDF button on the plan page. The printable version summarises the full 7-day meal plan and includes the weekly shopping list.
Is this plan suitable for meal prep?
Yes — this plan is specifically designed for batch cooking. Prep everything on Sunday in 60–90 minutes and portion into containers for the week ahead.
Is this plan suitable for beginners?
Yes. The meals use widely available ingredients and straightforward cooking methods. No specialist equipment or culinary experience is needed.
